At times do you feel like you have taken on too many commitments and feel spread too thin? Have considered saying “No” at times like that, but find it hard to do? Let’s look at why it can be so hard to say no. Put another way, how do you say no and not feel bad about it?
Saying “No” can trigger all sorts of worried thoughts in your brain, like:

- I’m missing out
- I’m being rude
- I’m letting them down
- I’m making them angry
- I’m not meeting my goals
- When you’re stressed or overwhelmed
- When you’re already doing too much
- When you’re tired or sick
- When it’s something you don’t want to do
- When it takes away from your values and wishes
- When you deserve or need some time to yourself
- Tell the truth: Always find a way to be truthful; an honest and respectful answer to a request ultimately deepens the integrity of a relationship.
- Timing matters: No does not mean “No forever”. Sometimes you just need time or circumstances to be right, so don’t feel that you are permanently shutting out a goal or a person if you say no at a given moment.
- Stay firm: People who are used to relying on you saying “Yes” will often try to persuade you. Don’t get drawn into elaborate discussion. Just repeat your no and have short phrases or a sentence ready that honestly explain your decision, for example: “I’m unavailable because my family needs me”; “I can’t right now because I am swamped with other commitments”; “It is not the precise area where I choose to put my efforts right now”.
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